Strength
a) Back Squat – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1
b) Straight Arm Lat Pulldown – 4×10
—Superset a/b every 3 minutes. Start @ 70% for set of 10 & increase from there.
Conditioning
10 RFT
10 Wall Balls 30/20# to 10/9.5ft
1 Rope Climb 18ft
10/8 Cal Assault Bike
WOD Notes: Goal is 17-20 minutes. WB should be unbroken each rd. RC sub = climb 12-15ft, 2 up/downs, 3 heavy pulleys, or 8 ring rows. You may keep the monitor running throughout the workout, so it can count the rounds for you, but you will finish at 101/81 cals at the end of the WOD.
Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off (heavier than normal)
b) November Strict Pull-up Challenge – Accumulate 30 reps (normal grip) in the least amount of sets.